Fast food

"Upsizing" your meal will really push the fat, salt and sugar right over the top.
 
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  • Updated:9 Jan 2005
 

13.How much fat a day?

Here’s a rough guide to how much you need each day to maintain your weight:

Fast food outlet Menu item
(in order of energy per serve within meal type)
Energy
(kJ / serve)
Fat
(g / serve)
Sodium
(mg / serve)
Size
(g / serve)
BEEF BURGERS
McDONALD’S Junior Burger 1000 9 410 95
McDONALD’S Cheeseburger 1190 12 640 110
McDONALD’S Lean Beef Burger (D) 1250 9 670 175
HUNGRY JACK'S Hamburger 1330 15 530 120
HUNGRY JACK'S Cheeseburger 1500 18 730 130
HUNGRY JACK'S Whopper Junior 1670 24 530 160
HUNGRY JACK’S Whopper Junior with Cheese 1840 27 730 170
McDONALD'S Big Mac 2010 25 800 200
McDONALD’S McOz 2080 24 980 255
McDONALD’S Quarter Pounder with Cheese 2270 29 1180 205
HUNGRY JACK’S Double Cheeseburger 2390 34 1010 200
HUNGRY JACK’S Double Cheeseburger with Bacon 2640 40 1240 215
HUNGRY JACK’S Aussie Burger 2690 33 1230 310
HUNGRY JACK’S Whopper 2740 39 930 270
HUNGRY JACK’S Whopper with Egg 2880 42 980 295
HUNGRY JACK’S Bacon Deluxe 2930 49 1070 235
HUNGRY JACK’S Whopper with Bacon 2980 45 1170 285
HUNGRY JACK'S Whopper with Cheese 3100 46 1350 295
HUNGRY JACK’S Whopper Double Beef 3780 58 1010 350
McDONALD'S Whopper Double Beef with Cheese 4150 65 1440 375
CHICKEN BURGERS
RED ROOSTER Chicken Cheese Burger 1620 18 770 130
McDONALD’S McChicken 1750 20 700 185
KFC Original Fillet Burger (E) 1900 18 1090 210
NANDO’S Chicken Breast Burger with Mayo 1930 14 650 ns
KFC Original Bacon & Cheese Burger (F) 2120 22 1520 215
KFC Zinger Burger (G) 2240 25 1040 215
RED ROOSTER Chicken Crispy Fillet Burger 2280 28 1430 215
RED ROOSTER Chicken Real Bacon Burger 2480 27 1640 240
KFC Zinger Bacon & Cheese Burger (H) 2580 33 1520 240
FISH BURGERS
McDONALD’S Filet-o-Fish 1360 15 610 130
VEGIE OPTIONS
SUBWAY Veggie Delite Sub (J) 960 4 550 160
UNCLE TONY’S (A) Salad Kebab 1010 8 450 160
UNCLE TONY’S (A) Falafel Kebab 1050 6 470 160
McDONALD'S Vege Pesto Roll (K) 1370 10 730 230
McDONALD'S Vege Plus Roll (L) 1480 10 800 260
ALI BABA (B) Falafel K'Bab 1910 13 940 290
THE KEBAB CO (C) Falafel Kebab (M) 1930 9 690 300
NANDO'S Veggie Burger with Mayo 2220 16 1020 ns
NANDO'S Veggie Pita with Mayo 2230 18 1180 ns
HUNGRY JACK’S Vegie Supreme Baguette 2250 23 1330 235
McDONALD'S Vege Burger (D) _ _ _ _
KEBABS
UNCLE TONY’S (A) Doner Kebab 1090 10 350 160
UNCLE TONY’S (A) Chicken Kebab 1250 12 390 160
THE KEBAB CO (C) Chicken Kebab (M) 1940 17 360 300
ALI BABA (B) Beef K'Bab 2070 22 1000 290
ALI BABA (B) Chicken K'Bab 2190 9 1160 290
ALI BABA (B) LambKebab 2200 15 2160 290
THE KEBAB CO (C) Doner Kebab (M) 2650 34 1340 305
CHICKEN WRAPS AND ROLLS
SUBWAY Roasted Chicken 6-inch Sub (J) 1280 5 710 225
McDONALD'S Chicken Tandoori Roll (N) 1400 7 1190 240
McDONALD'S Thai Chicken Roll (K) 1480 8 950 240
SUBWAY Sweet Onion Chicken Teriyaki 6-inch Sub (J) 1540 5 1460 265
NANDO'S Grilled Chicken Wrap with Mayo 1540 13 810 ns
RED ROOSTER Fresh Sub 97 1590 4 590 225
HUNGRY JACK'S Grilled Chicken Baguette 1620 9 1270 225
HUNGRY JACK'S Spicey Chicken Baguette 1620 8 980 235
SUBWAY Chicken Fillet 6-inch Sub 1710 17 1230 230
NANDO'S Chicken Breast Pita with Mayo 1740 11 490 ns
SUBWAY Chicken & Bacon Ranch 6-inch Sub 1890 18 1590 275
SUBWAY Chicken & Bacon Ranch Wrap 1890 23 1840 260
McDONALD'S Chicken Caesar Roll (N) 2360 21 1370 245
KFC Twister 2610 33 1400 245
RED ROOSTER Rooster Roll 2740 32 920 240
HUNGRY JACK'S Country Chicken Baguette 2760 35 1320 220
RED ROOSTER Strip Sub 3290 39 1320 270
RED ROOSTER Chicken Flayva 3360 50 700 285
CHICKEN BITS ‘N’ PIECES
NANDO’S Quarter chicken leg (with skin) 720 9 490 ns
KFC Nuggets — 6 1160 17 650 110
NANDO'S Quarter chicken breast (with skin) 1200 12 740 ns
McDONALD'S McNuggets — 6 1260 20 430 110
NANDO’S BBQ Wings — 5 1320 20 510 ns
KFC Kentucky BBQ quarter chicken (O) 1420 23 900 150
RED ROOSTER Quarter roast chicken (leg) 1422 22 870 145
KFC Popcorn chicken — regular serve 1530 22 820 120
NANDO'S BBQ thigh fillets — 4 1550 17 700 ns
HUNGRY JACK'S Chicken nuggets — 7 1580 23 920 135
RED ROOSTER Nuggets — 8 1640 24 620 135
RED ROOSTER Chicken Strips — 3 1870 28 1120 155
KFC Original recipe chicken — 2 pieces 1900 29 840 160
RED ROOSTER Quarter roast chicken (wing) 1920 20 1700 265
KFC Crispy strips — 3 2060 22 820 205
Fast food outlet Menu item
(in order of energy per serve within meal type)
Energy
(kJ / serve)
Fat
(g / serve)
Sodium
(mg / serve)
Size
(g / serve)
Group Energy
(kJ)
Fat
(g)
Sodium
(mg)
Woman (18–60, light activity, 60–70 kg, not pregnant) 9,000 70 920–2300
Man (18–60, light activity, 70–80 kg) 11,500 90 920–2300
Teenage girl (16, light activity) 9,500 75 920–2300
Teenage boy (16, light activity) 12,500 100 920–2300
Child (eight years old) 8,000 65 600–2300

And when you're reading nutrition information, use the following as a guide:

5g fat = 1 teaspoon
4 teaspoons = 1 tablespoon
 

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